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Brazil nuts for Budget Eating
14g protein per 100g · Incomplete
Fits in moderation
You don't need premium cuts to hit your protein. Eggs, chicken thighs, lentils, tuna, milk, and oats deliver grams per dollar like nothing else.
The numbers
Per 100g
14g
Daily target (70kg)
~98g
100g portion
14g
Servings/day to hit target
7×
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Brazil nuts isn't a top pick — selenium giant — eat just a couple a day.
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